Basic Work Out
Often, a simple work out can make you feel good in a small
amount of time. You can squeeze in these moves during lunch
break, or even right before an upcoming date. The best part
is, these exercises aren’t too demanding,
so there will be minimal perspiration involved. Keep in
mind that these routines are not meant for advanced trainers
looking for serious muscle growth. They are designed to
maintain a healthy and good-looking physique
within approximately an hour. Make sure that you have a
healthy snack at least one hour before the workout, and
a full meal afterwards.
Cardiovascular and Lower Body
Your cardiovascular work out should consist
of a half-hour daily walk. Simply lace up your quality walking
shoes and go for a stroll around the block. Go out regardless
of the weather; just make sure to dress adequately. An effective
alternative to going outside is walking up and down a building
staircase. This option is excellent for your heart, as well
as maintaining leg muscles. To maintain a constant progression,
try to increase your pace on a weekly basis. Set goals and
gradually increase your distances. If possible, alter your
cardiovascular sessions for an even more effective work
out: use the staircase one day, and walk around the block
on other days.
Upper Body
After your cardiovascular exercises, begin your upper body
work out with a few exercises. Do these steps three times
a week for better results.
Basic Pushups
Basic pushups will work your chest area, triceps
and rear deltoids. Aim for 3 sets
of 10 to 15 repetitions (depending
on your fitness level), and gradually increase the repetitions
as the movement becomes easier. Once the movement becomes
too easy, you can increase the workout by elevating your
feet on a chair to increase resistance.
Lay face down on the floor with your legs extended behind
you and your hands directly beneath your shoulders. Your
fingertips should be pointed straight ahead, and make sure
you keep your back flat and your head in natural alignment
with your spine. Get into the starting position by extending
your arms straight from your shoulders, which lifts your
entire body off the floor. While keeping your body stable,
go down until your nose almost touches the floor. Exhale
as you push back to the starting position with your chest
and triceps. Try not to lock your elbows in order to keep
constant tension on your muscles.
Close-Grip Pushups
Close-grip pushups mostly work the tricep muscles, the inner
chest and the trunk muscles. Once again, carry out 3
sets of 10 to 15 repetitions (according to your
fitness level), and gradually increase the repetitions as
the movement becomes easier. · Use the same starting
position and breathing pattern as the basic pushup. Bring
your hands together and form a triangle with your index
fingers and thumbs. As you go down to the floor, your elbows
should go to the side, which incidentally puts more stress
on your triceps and inner chest. Close-grip pushups also
require more balance. By stabilizing your body, your trunk
muscles will work throughout the entire movement.
At first, close-grip pushups might strain your wrists, so
make sure you stretch appropriately and start off
slowly.
Wide-Grip Pushups
Wide-grip pushups will work your chest, rear shoulders
and parts of your back muscles. Carry out
the same sets and reps as aforementioned and gradually increase
the reps as the movement becomes easier. · Use the
same starting position and breathing pattern as the basic
pushup. Your hands should be positioned beyond shoulder
width, with your fingers pointing frontward. The wider position
emphasizes the tension on your shoulders and lengthens your
pectorals. Wide-grip pushups are more demanding, so you
will tire more quickly than with other pushups. The above
pushup variations will help keep your upper body muscles
strong and fit. For additional exercises, try these simple
moves. All you require are either 8 or 15 kg dumb bells,
and a few minutes.
Legs
These repetitions will build up muscles in the thigh
and buttocks. First, spread your legs to
hip length and keep your legs fully extended. Holding dumb
bells in each hand and maintaining a straight back, slowly
bend your knees until your thighs are level to the floor.
Then, slowly return to your original position. Continue
this exercise until you tire your legs to failure.
Chest
In order to work out the pectorals, lie
on a bed (stomach up) and hold a weight in each hand above
your chest. Keep your arms fully extended with the palms
facing each other. Next, lower the dumb bells outwards and
down until parallel with your shoulders. Breathe out, and
return the weights to starting position. Aim for eight
sets of 8 to 12 repetitions.
Arms
These exercises will strengthen your biceps. Sit on the
edge of a secure chair with your feet placed hip width apart.
Hold the weights with palms facing inwards in front of your
body. Extend your arm, and curl one dumb bell up at a time
in a small arc towards your shoulder. Be sure to rotate
your forearm so your palm faces your shoulder at the top
of the movement.
Aim for three sets of 8 to 12 repetitions.
